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Youth and Nutrition

Youth and Nutrition
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Youth and Nutrition

During adolescence and youth, caloric needs are greater than during other ages. Thus, the recommended intake of energy increases, this being proportional to the growth index.

Caloric needs vary according on gender, age and physical activity, for which reason it is necessary to calculate these individually. By way of orientation, we could say that for females from 16 to 30, it would be 2300 kcal, and for males from 16 to 30 it would be 3000 kcal (these amounts will vary depending on the degree of physical activity of the individual, increasing with a very active lifestyle or decreasing if this is sedentary).

During these stages, an energy restriction may delay growth and physical maturity.

The practice of sports activities is of great help in order to achieve an adequate intake of nutrients without restricting energy intake. This contributes to increasing energy expenditure and helps to balance calories.

Calorie Profile

A calorie profile indicates the percentage of calories that should come from proteins, fats and carbohydrates. Following the recommendations of nutrition experts, we should distribute our calorie intake in the following manner:

1. Carbohydrates:

These should account for 50-60 % of total calorie intake. Under these, we find fibre, which is largely made of non-digestible carbohydrates. The intake of these should be greater than 30 g/d.

Rice, bread, pasta and biscuits are foods rich in carbohydrates.

2. Proteins:

During adolescence, it is ideal for 12-15 % of energy to come from proteins. After late puberty, proteins may come to represent 10-15 % of the energy in a diet.

The foods richest in proteins are meat, fish, eggs, soybean, cheese and legumes (these latter are also an important source of carbohydrates).

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